Health and Wellness

July 2015

Mindfulness

by Todd DeStaebler


After the tremendous success of Capco's "Mental Health Awareness Month" in May, we want to keep the momentum going and focus on mindfulness. A mindful approach to life, both in and out of work, takes very little effort and yields tremendous results.


You may find yourself with more time thanks to working more efficiently. You will find yourself getting with the flow of things as introduced by Mihalyi Csikszentmihalyi (Me-Hi Cheek-sent-me-hi) over 30 years ago. But does flow bring about mindfulness or does mindfulness bring about flow? Both!


Flow definitely makes you engaged mindfully in a task. By practicing mindfulness, you can trigger flow at your tasks. Nowadays it seems like too many people have reduced their sphere of attention to the space between their nose and their phone in their hands. The world is literally passing by them.

Big image

As a father, I see way too many parents watching their kids perform through the video screen, unaware of the live event taking place on the other side of the lens. Even a 16:9 widescreen cannot capture the full picture. Taking pictures should merely record memorable events. And if you think about it, despite taking all those pictures and videos, very little of your life is captured in photos. Mindful engagement will create your memories - otherwise life will pass you by.


I see life as creating a collection of memories. Sure money is nice, and stuff is nice, but money comes and goes, as does stuff and as do people. The memories of all of the above last a lifetime. I believe we’ll want to create as many as possible so that when you look back on your life, you’ll have a huge collection of memories to draw from. You can carry a limitless number of memories with you everywhere you go, unlike possessions which are heavy and don’t last as long.


Our memories are most vivid when attached with a high emotional content. Remember what you did on your 21st birthday? What about your 22nd? Chances are you remember one more than the other because emotions were running high and you were fully engaged (i.e. mindful) that night.


Mindlessness, on the other hand, takes many forms and we see it at work all the time. Multitasking and thinking that you are engaged in every task is the opposite of mindfulness. Studies show that your brain cannot multitask. What the brain does is shift attention from one task to the other, not fully engaged in either one. Think about all the conference calls you’ve been on when someone replies to a question saying, “could you repeat that – I was multitasking.” If they were truly multitasking, they’d have heard the question, but they were single tasking on something else because that’s all the brain can handle.


Mindfulness engages your brain and allows you to form connections and gain a deeper understanding that you’d otherwise not achieve. As consultants, we need to become experts at the client’s business. If you ever find yourself bored, boredom can be overcome by actively engaging in an issue by looking deeply, applying critical thinking, challenging the current state, and formulating solutions for improvement.


Mindfulness at work strengthens personal relationships with colleagues and clients. That irritable client you have to deal with? Be mindful that everyone has their own issues to deal with. If you are not the source of the irritability, acknowledge that it is a circumstance that is beyond your control and should therefore not impede your productivity. Even better than dealing positively with other people, mindfulness can help you deal with yourself to maintain your productivity.


Take a quick inventory of yourself right now. Are you focused or distracted? Are you comfortable or uncomfortable? Tense or relaxed? What about your jaw? If you let it go slack, do you feel a tension release? Increase your awareness of the present state.


Other simple exercises to practice mindfulness each day include, but are not limited to: brushing your teeth with your opposite hand, taking an alternate route to work (have you ever gotten in the car and headed off in the wrong direction because that’s the way you always go? Not mindful!), listen to a different style of music (classical works well if you’re not already a fan), and yes, mindful meditation, too.


I saved meditation for last because mindfulness is so much more than that. Meditation is simply an exercise to still the brain. Look back at the many postings on Capintouch to find apps and suggestions to practice mindfulness in your life.

Big image

Stress and Stress Management

by Amit Sahoo


We asked you how stressed you are in our quarterly questionnaire. We seem to have asked you on a good day based on the average rating of 5.53 for your stress level that day. However, your stress over the prior 3-month period was higher with an average rating of 6.24. Let’s look more closely at stress.


Stress is a normal physical response to events that make you feel threatened. When you sense danger—whether it’s real or imagined—the body's defenses kick into high gear in a rapid, automatic process known as the stress response. The stress response is the body’s way of protecting you. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.


The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work or drives you to study for an exam when you'd rather be watching TV. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.


CAUSES OF STRESS:

What causes stress depends, at least in part, on your perception of it. Something that's stressful to you may not faze someone else. Anything that puts high demands on you or forces you to adjust can be stressful. This includes negative things, such as an exhausting work schedule or a rocky relationship or financial problems.

Other causes of work stress include being unhappy in your job, having a heavy workload, working long hours, having poor management, unclear expectations of your work, or no say in the decision-making process. Stress can also be self-generated, for example, when you worry excessively about something that may or may not happen, or have irrational, pessimistic thoughts about life.

Life stresses like the death of a loved one, divorce, loss of a job, chronic illness or injury, taking care of an elderly or sick family member, traumatic event, such as a natural disaster, theft, or violence against you or a loved one can also have a big impact. And positive events such as getting married, buying a house, going to college, or receiving a promotion can also cause stress.


WARNING SIGNS AND SYMPTOMS:

When is stress negative? If you start experiencing memory problems, inability to concentrate, seeing only the negative, constantly worrying, moodiness, irritability or short temper, feeling overwhelmed, sense of loneliness and isolation, depression or general unhappiness.

Some physical symptoms brought about or exacerbated by stress include:

*Aches and pains

*Nausea, dizziness

*Chest pain, rapid heartbeat

*Frequent colds

*Eating more or less

*Sleeping too much or too little

*Isolating yourself from others

*Procrastinating or neglecting responsibilities

*Using alcohol, cigarettes, or drugs to relax

*Nervous habits (e.g. nail biting, pacing)


STRESS RELIEF :

1. MEDITATION:

A few minutes of practice per day can help ease anxiety. Here are some ways you can practice meditation on your own, whenever you choose:

Breathe deeply. The more anxious you become, breathing becomes shallower and higher in the chest. Focus all attention on your breathing, listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.

Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation.

Repeat a mantra. You can create your own mantra, whether it's religious or secular.

Walk and meditate. Combining a walk with meditation is an efficient and healthy way to relax.

When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don't focus on a particular destination.

Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions.

Focus your love and gratitude. In this type of meditation, you focus your attention on weaving feelings of love, compassion and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object. Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practicing meditation. If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you're focusing on.

2. SOCIALIZE:

Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.

3. LAUGH OUT LOUD:

A good belly laugh doesn’t just lighten the load mentally. It lowers cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood. Lighten up by tuning in to your favorite sitcom or video, reading the comics, or chatting with someone who makes you smile.

4. LISTEN TO MUSIC

Research shows that listening to soothing music can lower blood pressure, heart rate, and anxiety. Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece.

5. EXERCISE

All forms of exercise, including yoga and walking, can ease depression and anxiety by helping the brain release feel-good chemicals and by giving your body a chance to practice dealing with stress. You can go for a quick walk around the block, take the stairs up and down a few flights, or do some stretching exercises like head rolls and shoulder shrugs.

6. AVOID CAFFEINE:

Caffeine is a stimulant that increases adrenaline in the body, the very hormone you are looking to reduce. Avoid coffee (decaf is OK), colas, chocolate, and more than 2 cups of tea daily.

7. EAT SMALL MEALS OFTEN:

Maintaining steady blood sugar levels is key to stabilizing mood. Ensure you have a small meal every 2-3 hours that contains protein. For example, a hard-boiled egg and lettuce, 10-12 almonds, a small can of tuna and brown rice.

8. SEEK HELP:

If anxiety and stress has become a significant part your life, seek help from a psychologist or counselor, for whom stress is their specialty. You don't have to suffer excessive stress on your own and it is not a sign of weakness to seek help.

Big image

Structuring a Safe, Effective Workout

by Chris Giannetto


Starting something new can be an incredibly exciting and stressful experience at the same time. Beginning a new job, buying a new car, or starting that New Year’s Resolution and hitting the gym! Whether it’s being the new person on the team or the newest one in the gym, it can be a little intimidating. What exercises should I do, for how long, and in what order? It can become overwhelming but the MS Health and Wellness committee is here to help!


Before we start talking sets and reps let’s look at what happens when you go through a typical workout. Starting with light cardio raises your body temperature and reduces risk of injury. Doing some dynamic warmups will increase flexibility, loosen the joints, and increase range of motion without overly loosening the muscle fibers (which would be a bad thing as it will reduce strength), followed by light weight lifting before jumping into your actual work sets. When you lift weights your muscles accumulate tiny tears which are repaired over the next 24-72 hours. Your body will try to repair the muscles so they are more resilient to that type of training in the future, either by increasing neurological efficiency (you get stronger) or via hypertrophy (your muscles get bigger), or in some cases both.

Big image

A common misconception is that the majority of a caloric deficit is “made” in the gym via hard work. In actuality you generally don’t burn that many calories while physically working out. The real calorie burning occurs after your workout is over! Certain types of training raise your resting metabolism for hours after your workout ends, and the act of recovering from your workout requires calories! While burning calories in the gym is great, the real goal of training is to create a metabolically inefficient environment whereby your body burns more calories throughout the day and night simply by existing. Everyone knows there’s nothing better than burning fat while watching Game of Thrones (#RIPJonSnow).


So all that sounds great, except the muscle tearing part, but it’s necessary; fight through the soreness! So how exactly do we go about doing that? In short the answer is more synonymous with Consulting than anything else in the fitness world…it depends. As a beginner, basically anything you do that doesn’t result in injury or gross muscular overuse will produce favorable results. You could run on the treadmill for 45 minutes a day every day and you’ll see results, for a short time. There’s only so much that pure steady state cardio can do for you, eventually your body (which has evolved over thousands of years to become very, very good at surviving) will figure out the tricks you’ve been throwing at it and will adapt. Metabolism will slow and you’ll start to burn fewer calories during the actual cardio session (forget what the machine says, it’s just guessing).


This is because your body is actually becoming more and more metabolically efficient, pretty much the only time efficiency is a bad thing. Remember that your body doesn’t know when you’re going to eat again, or even if you’re going to eat again, even if you spend most of your day thinking about food (like I do, and let’s be honest, so does almost everyone else). As such, it slowly learns to be better at making do with less, i.e. metabolic efficiency. You burn fewer calories doing the same things you used to do and you store more fat so that you have reserves to draw on. While this isn’t what we want to happen, it’s the perfect response to ensure our continued survival, which is really all our bodies know how to do. This is why it’s generally difficult to build muscle. Muscle is metabolically expensive (a pound of muscle burns about 35 calories/hour to simply exist, compared to a pound of fat which burns about 5) and there’s no guarantee from your body’s point of view that you’re going to eat enough calories to support all this.


Your body won’t build muscle unless you make it think it has a better chance of surviving because of the increased muscle mass, which is much more complicated than it seems.

At this point people tend to double down. “I’ll just run for an hour now, then I’ll run with my dog after work, and I’ll eat even less, then I’ll lose weight again!” Unfortunately this is exactly the wrong thing to do. Your body will figure out very quickly what’s going on, and it will win the constant tug of war with increased work and reduced calories. As if that weren’t enough, your body will figure out your tricks even faster than the first time around. If you’re thinking that this sounds pretty hopeless, read on, there’s a way to stay one step ahead of your body; weightlifting!


Don’t worry, we aren’t trying to make powerlifters or massive bodybuilders out of anyone who doesn’t want to be and ladies, please keep reading. Lifting weights is for you too (for more reasons than we can list in this article, just trust us)! Lifting weights alone will not magically make you huge, “swole”, ripped, jacked, cut, “brolic”, or any other word people associate with lifting an iron bar. Weightlifting, in conjunction with a healthy diet and some aerobic training will promote long term, sustainable and healthy weight loss better than virtually any other method of exercising or calorie/macronutrient restriction. If you want to make the most of your time in the gym, skip the endless romp on the treadmill and go lift something! You’ll definitely be sore, but you’ll burn more calories in the gym and most importantly throughout the day (because more muscle equals more calories burned). What’s even better, depending on the routine we choose we can actually ramp up the calorie burning even more as weight training increases resting metabolism.

Big image

For beginners, generally the best routine to start with is what’s called a 3-Day Full Body split. This means that for three days a week (or two, or one, the important part is to get started!) you’ll be doing a full body workout, stimulating every major muscle group through compound movements (exercises that require multiple muscle groups). The other days of the week can either be cardio focused or couch surfing focused depending on your goals and time available. The full body split is most effective at torching calories because of the number of muscle fibers that will be recruited throughout the workout. The body will go into calorie burning overdrive to meet the demands being placed upon it and will continue to do so as it recovers from each workout.


The nice thing about this setup as well is that you’ll generally be performing the more complicated compound lifts (the bench/incline press, the back squat and the deadlift) three times a week which will give you a lot of time to work on your form. These exercises can take years to master but it’s very important to build a base with correct form from day 1 when you are using little or no added weight. It will keep your risk of injury much lower and allow you to reap the benefits of proper training. Remember the goal is to focus on your technique and NOT the weight you’re lifting. Going too heavy too fast will only lead to injury and burnout, neither of which will help you attain your goals.


If you’re thinking, “this sounds pretty great, Chris, I wonder why everyone doesn’t use this kind of training?”, there are a few drawbacks. These routines are generally designed for beginners and it becomes very difficult to continue making strength gains on a full body routine. Ironically enough you actually become too strong for your own good. The demands placed on the central nervous system (CNS) are huge during squatting, deadlifting and, to a lesser extent, bench pressing. This is ok when we aren’t lifting much weight but as we progress to heavier lifting, the CNS strain becomes far more than you can recover from between sets. Once we get to the “intermediate” lifting phase, if your goal is to keep going, it’s best to start looking for another routine. But if you’re just starting out or looking to burn some calories and get in better shape, there’s really no better option.


We aren’t going to tell you exactly what 3-day routine you should follow. What sounds like fun to us could be the last thing you want to do. Everyone is different and has different levels of fitness. We do recommend that you take a look at some sample 3-day splits from reputable sources of fitness information online (www.bodybuilding.com and www.muscleandstrength.com are a good start) and find a program that you find fun and are excited to try! Some quick tips for putting your plan into action:


Always use lower numbers when starting out

o If a program says 3-4 sets for a specific exercise, start with 3 and work up from there. Same is true for rep ranges; 8-12 will be most common for 3 day splits. Start by going to 8 with a certain weight, once you can hit 12 for all the sets you do, then and only then should you add some weight (5lbs for most upper body exercises, 10lbs for most lower body exercises)

o Try to keep your total work sets (warm up sets don’t count) for a given body part around 6 per session. If you’re doing 6 sets for your quads/hamstrings each workout that adds up to 18 sets per week which is plenty. Remember that less is more when it comes to working out

o Same is true for reps; 8-12 would be a good target for each set. The amount of weight you can lift this many times is not so heavy that you’ll be risking injury as you’re learning form but it will be heavy enough to be challenging


Focus on form, not weight

o No one walked into the gym on Day 1, lifted Herculean amounts of weight, and walked out with 6-pack abs, broad shoulders, and lats that could be used as wings to fly

o Start by lifting just the bar (or add a low amount of weight if you have a base), feel the intended muscles doing the work

o If you aren’t sure how to do a specific lift, take a look at the video databases on one of our recommended sites or ask someone! The Health and Wellness Committee is more than happy to help out as are the vast majority of your fellow gym goers

o Don’t pay any attention to what the person next to you is lifting. You’re there for your goals and your health, not to compete with anyone else


Consistency is key

o Even if you commit to 1 day a week, make it the same day every week until it becomes a habit

o Try to add more days until you hit the full 3 recommended by the routine. Once you hit 3 lifting days, try adding some light cardio on some of your off days

o It doesn’t matter if you workout in the morning before work, midday, or in the evening after work, just go!

o The only bad workout is the one you don’t do


Next month we’re going to bring you some commandments to live by for gym etiquette and best practices for weight training. We all lead busy lives and making time to get to the gym can be difficult sometimes. While it’s definitely worthwhile to make the time, we naturally want to ensure that we’re getting the most from our training and not just going through the motions at the gym. There is a difference and it absolutely will show! Until then, the MS Health and Wellness Committee challenges you to take advantage of the Capco gym subsidies and put a 3 day workout split into practice!

Mindful Eating

While it's true that you eat to live and don't live to eat, eating is something to be enjoyed. Make a mindful experience of your meals. Don't gobble down your food so you can get to your next task. Pay attention to eating and appreciate the food. Acknowledge the millions of thoughts running through your head and allow them to move on so you can bring your attention back to your food and attempt to identify the individual ingredients.
Big image

Focusing your attention can be easy sometimes...

Big image

Fitbit: Making the World a More Active Place - One Wrist at a Time

by Carole Booth

(Ed. Note: MS H&W welcomes Carole Booth to the team and her outstanding initial contribution below)


In the fall, my boyfriend and I moved to NYC and have taken full advantage of all the restaurants, bodegas, and, well, Seamless that the city has to offer. As our clothes started getting tighter it quickly became apparently that our estimate of all that walking we were doing was very generous… just like the toppings on our favorite pizza spot.


For my boyfriend’s birthday, I decided to get him a Fitbit Charge HR. After all, what guy doesn’t like gadgets, right? To keep him accountable and to add some healthy competition I also bought one for myself (I’m so selfless, I know). Not surprisingly, Fitbit offered up a cold hard lesson in a cute little package, we were overestimating our daily activity.


For those of you not familiar with Fitbit, it’s a company that sells fitness products ranging from simple pedometers to ones that continuously monitor your heart rate and movement via GPS tracking. The Fitbit Charge HR, similar to the company’s other products, tracks: steps, stairs climbed, estimated calories burned, amount and quality of sleep (questionable accuracy), and the number of miles walked. However, unlike the more basic models, the HR also tracks your heart rate. I opted for the HR model, since I was curious about its heart rate monitoring capabilities and the higher price ($149.95) over the basic Fitbit Charge ($129.95) was minimal.

Big image

Having previously owned a Fitbit, I was already confident in the product’s ability to accurately count steps and stairs. The HR is no different and is impressively accurate in its counted steps. But what about smart phones with built in pedometers, you ask? As much as I appreciated my Galaxy S4 counting my purse’s bouncing as extra steps it’s not the most accurate assessment of my activity.


Like most smart devices these days it syncs to your computer (includes a USB dongle) and to a downloadable app for your phone (via Bluetooth). Both options pull and display all of the information gathered by your device; they sync quickly to your profile and are intuitive to use – easily enabling you to delve deeper into areas of interest such as its nifty heart rate monitor. Speaking of which, the heart rate groups your beats per minute (BPM) into: Peak, Cardio, and Fat Burning, which provides a helpful gauge of how hard you’re working out. The app allows you to input exercise activities, calories and water consumed. One drawback of the HR feature is that you’ll need to do some independent research to figure out what your ideal BPM range is otherwise that number may seem pretty meaningless. All of this information is stored and readily accessible so that you can view your progress… or lack thereof!

Big image

As I mentioned, I actually used to have a Fitbit One, but lost it (twice) a few months earlier. Learning from mistakes of past, I opted for the Fitbit Charge HR, in part because its wristwatch design makes it more difficult to lose. To my relief, the band is actually quite comfortable and stays on relatively snugly. I got one in black so that it’d be less noticeable, but it comes in a few different colors and a Tory Birch designed model – for those fashionably inclined. As for battery life, the device usually lasts me about a week – depending on how often I use the screen. Of note, the device is not waterproof, but seems to survive showers unscathed.


The device is surprisingly fun to use and relevant since I have someone to directly compete with. The app ranks you against any of your friends who own a Fitbit which encourages me to, at the very least, not place last in the app’s weekly steps ranking. You can also join groups on Fitbit’s website to expand your competitive reach. I have to say, the competitive aspect is a huge plus for the product. It leads my boyfriend and me to “cheat”. Him by taking bathroom breaks on other floors and me by (too often to admit) jogging on the spot to hit that daily recommended 10,000 steps. Buy hey, if it encourages us to be more active than I think it’s worth the money. Oh, and for those of you interested, yesterday I reached: 12,037 steps, 27 floors, and 5.21 miles – likely a lot more than I would’ve logged without a Fitbit.


TL; DR: the Fitbit accurately measures steps taken and stairs climbed and pits friends against each other in a light-hearted competition for the most steps walked. I’d definitely recommend a Fitbit to anyone looking to become more active.

Fitness App Reviews

by Radhika Ashok


What? Why? How?

Everyone wants to have a healthy lifestyle; the typical fitness questions are:


Is what I'm doing today good for my tomorrow?

Why do I need it?

Makes sense, but how do I get there?


I would like to skip past the first two questions above, as your interest in this publication already indicates that you're past them and are asking the third question.

So how DO we get there? By eating healthy? By working out? By having a good social life? By having peace of mind? Or in general, by just being happy? Each and every one of the above is worth a discussion on its own. Eating healthy alone can give you good results, but eating healthy coupled with a 30-min workout multiplies the result many times over, both physically and mentally. But what workouts? Where can I find them? In what order do I do these workouts? Is this to be done hourly, daily, or just one-time?

Leaving the abstract and intangibles aside, I want to focus on how we can leverage technology to achieve your goals. After all, what gets measured gets managed, and not just in the business world. Let's see how we can use some of the tools available on various platforms today to keep us motivated towards our fitness goals. Several fitness-centered organizations have made various tools available on the web and on our phones that can assist us with these questions.


Benefits

There are a myriad of such applications that allow us to invest unbelievably small amounts of time regularly and reap much larger benefits in return. Let's look at some of these benefits:

  1. It enables us to set and track our goals.
  2. It allows us to track of our activity level, and presents us with pre-configured programs that come with guidelines on how to achieve them.
  3. We'll be able to see our progress LIVE right on the app.
  4. The more we learn about our habits, the easier it is to be in better control of them.
  5. We can customize our workout routine to our convenience on these apps.
  6. We no longer have to invest in personal trainers; we have one in our pocket all the time.
  7. There are plenty of workouts available for free.
  8. It motivates us to do a quick 15-min workout at home.


To get you started

Below is a list of applications that I've found helpful in tracking my health and fitness, and I hope one can help you as well. However, please note that there are several other apps available on web, iStore, Play Store, and other platforms, so please explore them so as to find the one that best fits your needs. Share your comments – both positive and negative – with us and we’ll pass them along to the team.


I want to talk about an app that I've found very helpful, called MyFitnessPal. I use it to count calories, log workouts, track my weight, etc. Among these, personally, I emphasize counting calories. I know most people don't count calories, or don't like counting calories, but personally, it has helped me monitor what and how much I eat. Tracking these parameters does not have to be 100% accurate to be meaningful. However, knowing and tracking what I eat, when or how often I eat, and how much I eat, has influenced my decision to pick up my next snack.


1. MyFitnessPal:

    • Workout tracker - helps track your workout, track your heartrate, etc.
    • Meal tracker - tracks the nutritional content of the food you eat, barcode-scans the nutrition program from the packaging to suggest intake given the user-selected program
    • Logs the water intake
    • Provides a weight tracker
    • Option to synchronize with other apps
    • Blogs on healthy eating, recipes, success stories that can motivate you
    • Sample screenshots below:
Big image

2. MapMyFitness:

· Built in GPS-technology for runners

· Import workouts from over 400 compatible devices, including Jawbone, Garmin, Polar and Fitbit

· Get credit for all the calories you burn by linking your MyFitnessPal account with MapMyFitness

· Sample screenshots below:

Big image

3. Runtastic:

· Array of health and fitness products - These apps are designed to cater to a specific activity.

      • e.g.: Running, Mountain biking, Abs, Legs, Sit-ups and plenty more.

· Apps can be synced with MyFitnessPal

· Sample screenshots below:

Big image

The above is just little a something to help get you started. If you are a non-believer, I still hope that you’ll take a leap of faith. There are so many sources of information online where you can find all sorts of applications and gear to help meet your needs.

After a long day at work, most of us just want to get home and relax. Some of us come home to busier jobs. However, I really hope that this article can inspire you to invest in yourself by spending as little as 20-mins a day working out and staying healthy. I would totally understand if you think it's hard. You could start with smaller steps; perhaps start with one day a week and work from there using a fitness app as your guide. The satisfaction of feeling better and healthier on the other side is totally worth it.


Why put off feeling better? Try a fitness app today!

Look at the picture below and find the camouflaged animal. There are no photoshop or other tricks involved.

Big image

Upcoming Events

5-Mile Walking Challenge

The Capco Health and Wellbeing team (no relation to MS Health and Wellness) has issued another long-term challenge in an email sent June 30 at 10:48AM. In the 8 weeks between now and the end of August, increase your walking so that you're eventually doing 5 miles each day (approximately 10,000 steps). See the email and this CapinTouch page for details on how to download the app ("Ground Miles"), join the NY group if you're in NY (NEWYORK2015), put your phone in your pocket, and gradually increase your daily mileage over 8 weeks.

MS has always stepped up to these types of challenges and we encourage you to participate and dare your colleagues to participate starting today no matter how many steps you take!

Calendar invites will be sent for each of the following:

Mindfulness Lunch and Learn / Brown Bag Session

Thursday, July 16, 12:30 - 1:30 PM, 1 NYP Room 12A and iConf


401K Lunch and Learn / Brown Bag Session

Friday, August 7, 2:00 - 3:00 PM, Virtual Conference Only


Morgan Stanley vs. Jefferies Field Day Challenge

Thursday, August 20, 6:00 - 8:00 PM, Location TBD

Capco Learning and Development Calendar

Register for any of the following courses through the Learning Hub:

Day -- Date -- Time -- Course

Wed-7/15/15 - 9:00 - Project Management 101

Thu - 7/16/15 - 18:00 - Data Driven Customer Insight

Wed-7/22/15 - 9:00 - Consulting 201

Tue - 7/28/15 - 10:00 - Feedback

Tue - 7/28/15 - 14:00 - Coaching Skills

Fri - 8/07/15 - 9:00 - Project Management 101

Thu-8/13/15 - 13:00 - Business Analysis

Wed-8/19/15 - 9:00 - Consulting 101 - Day 1

Thu - 8/20/15 - 9:00 - Consulting 101 - Day 2

Fri - 8/21/15 - 9:00 - Consulting 101 - Day 3

Fri - 8/28/15 - 10:00 - Feedback

Fri - 8/28/15 - 14:00 - Coaching Skills

Wed-9/9/15 - 9:00 - Consulting 101 - Day 1

Thu - 9/10/15 - 9:00 - Consulting 101 - Day 2

Fri - 9/11/15 - 9:00 - Consulting 101 - Day 3

Thu-9/17/15 - 10:00 - Feedback

Thu-9/17/15 - 14:00 - Coaching Skills

Stay healthy my friends!